8/23/2016


CrossFit NEi – CrossFit

Warm-up (No Measure)

400 m run

4 minutes banded shoulder stretch

2 times through with a barbell-

10 hang power cleans

10 push jerks

10 front squats

Shoulder Press (10 min EMOM 3 reps @ 75% )

Metcon (Time)

3 rounds for time:

500 m row

10 clean and jerks 135/95